Most people are unaware of
the effects of their pre-bedtime activities and how they can affect the quality
of their rest. Some probably got good intentions when it comes to their
sleeping habits, like a short workout session or reading an article using their
gadgets. However, the things we do daily, no matter how acceptable it may seem,
could be doing more harm to our sleep than good. In fact, you might be doing some
of these habits and not realize it at all.

1.
Exercise before Bedtime

Exercising gives you a rush of endorphins—chemicals produced
by the body that resembles the effect of opioids, or pain and stress relievers
while inducing a feeling of euphoria. Physical activities also increase
adrenaline and cortisol levels in your bloodstream. The effects of these
chemicals are stimulating and can last for hours after you exercise. A session
at the gym is never bad; just plan them on the earlier hours of the day.

2.
Using Gadgets in Bed

We like to wind down at night by watching television, but
that’s so last decade. Today, people use their smartphones almost everywhere—to
check their social media, play games, or read articles online. The truth is
that the light produced by these screens are harmful to your sleep, as they
will likely serve to keep you awake. Try to avoid screen time within an hour or
two of bedtime. Shut off these devices when they’re in your sleeping space.

3.
Late-night eating

It’s a big no-no: eating dinner or any heavy meal before bed
will ruin your convenience of easily falling asleep. The culprit will be most
likely your digestive tract doing some overtime, and you’re prone to heartburn
if you lie down immediately after eating.

4.
Having Sugar, Caffeine, or Alcohol

Who doesn’t want a late-night cup of Joe or a wee-hours
cocktail shot? But these treats come with a cost: your sleep quality. Consuming
any of these leads to spikes (or crashes) in blood sugar, which causes
wakefulness during the night as the body produces cortisol to deal with all the
sugar going around.

5.
Working Right Up Until Bedtime

It’s okay to work hard—but you might have to put those
workaholic tendencies to rest before bedtime. If you work yourself right up
until you hit the hay, chances are you’ll have a hard time winding down and
relaxing your brain before sleep can overtake it.

6.
Waking Up at Different Times Every Day

Sleeping in on weekends could be ruining your sleep, research
shows. The problem with sleeping in on the weekends is that it sets up trouble
for falling asleep on Sunday night. You’re more like to be sleep-deprived on
Monday morning, and it goes on like that for the rest of the week. Try
maintaining a consistent sleep schedule regardless of whether you’re
socializing on the weekends or not.

7.
Getting Anxious About Everything

Too much anxiety is perhaps the leading cause of sleep
deprivation around the world. Your brain enters a state of wakefulness, called
insomnia, because of excessive stress and worrying. Try to manage your anxiety
by doing mental exercises, surrounding yourself with positive people, or
consulting your psychologist for needed prescriptions.

A simple way to improve your sleep environment is by
investing a good mattress. A bright and noisy room with an uncomfortable bed
can all affect your ability to get a good night’s rest. Make sure your bedroom
is dark and quiet and that your bed has a supportive mattress. Check out our
[top mattress picks] that are perfect for anyone.